Friday, July 19th

A.

STRENGTH:

On the 2:00 x 7 Sets: 25' Handstand Walk 3 Ring/Bar Muscle-Ups 1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

1. Handstand Hold (static hold)

2. Box Shoulder Taps

3. Handstand Weight Shifting

B.

METCON:

“Scar Face”

2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees

Directly into…

2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees

Directly into…

2 Rounds: 8 Power Snatches (115/85) 8 BarFacing Burpees

Stimulus wise, we are looking for the following criteria for each snatch barbell: 1st Weight - A weight we could cycle for 8 reps unbroken if we went for it. 2nd Weight - A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight - A weight we could cycle for 16+ reps unbroken if we went for it.